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Lesson 2: Forgiveness




Forgiveness is a powerful tool that can free us from the burden of holding onto grudges and pain. It allows us to let go of the past and move forward towards healing and growth. In this lesson, we will explore how to forgive others and ourselves.

1. How to forgive someone who hurt you:

a. Accept your feelings: Acknowledge the pain and hurt caused by the person who has hurt you. Allow yourself to feel these emotions without judgement.
b. Understand their perspective: Try to see the situation from the other person’s point of view. This doesn’t mean justifying their actions, but gaining insight into their motivations and circumstances.
c. Empathy and compassion: Cultivate empathy and compassion towards the person who hurt you. Remember that everyone makes mistakes and has their own struggles.
d. Release resentment: Make a conscious decision to let go of your anger and resentment towards the person. Understand that holding onto these negative emotions only harms you in the long run.
e. Communicate or let go: If appropriate and possible, have a conversation with the person to express your feelings and work towards resolution. If that’s not feasible, choose to let go internally, releasing any attachment to the past.

2. Forgiving yourself:

a. Accept responsibility: Acknowledge your part in the situation and take responsibility for any actions or decisions that contributed to the hurt.
b. Self-compassion: Treat yourself kindly and with compassion. Recognise that everyone makes mistakes and that you are worthy of forgiveness and self-love.
c. Learn and grow: Use the experience as an opportunity for growth and learning. Reflect on the lessons you’ve gained from the situation and how you can prevent similar mistakes in the future.
d. Practise self-forgiveness:

Repeat affirmations such as “I forgive myself” and “I am deserving of love and forgiveness.” Allow yourself to let go of guilt and move towards self-acceptance. Your task for today is to write down the names of the people who have hurt you, acknowledging the pain they caused.

Once you have done this, create a ritual to symbolically let go of these hurts.

This could involve burning the paper, tearing it up, or any other meaningful way to release the past. As you perform this ritual, repeat the following words: –

  • I am sorry for any harm I caused consciously or unconsciously.
  • Please forgive me for holding onto resentment and grudges.

Thank you for the lessons learned and the strength gained through these experiences. – I love you and choose to embrace forgiveness and healing. By engaging in this exercise and repeating these words, you are actively choosing forgiveness and creating space for healing both for yourself and others.

Remember, forgiveness is a journey, but taking the first step is essential for your well-being and growth.


Sorry. Forgive me. Thank you. I love you.